What Every Vegetarian Needs to Know About Iron

True or False: The iron that our bodies require is the same element found in a cast-iron skillet.

This is a real true or false question on my college exam, and it fools a surprising number of my students. Iron is greatly misunderstood as a nutrient, especially when it comes to vegetarian and vegan diets.

The mineral is found all over the earth and is essential to red blood cells transporting oxygen and nutrients to every cell in our body, connecting us directly to the land we live on. Pretty amazing, right?

But iron deficiency is the most common nutrient deficiency in North America, with symptoms including fatigue, pale skin, weakness and inability to maintain body temperature. And as vegetarians and vegans, it’s worth paying special attention to make sure we’re getting enough.

So how much iron do we actually need?

Recently in the U.S., the Dietary Reference Intakes (DRI) gave new recommendations for iron, specifically for vegetarians, that are 1.8 times higher than the general population. As my colleague Jack Norris points out, this increase is not based on actual research on vegetarians, but simply because the iron in plant foods is not as easily absorbed as the iron in animal products (more on this in just a minute).

As a result, many experts in vegetarian nutrition believe that these recommendations are much higher than needed.

My take on it: if you eat a varied, healthy plant-based diet that includes a balance of grains, legumes, nuts and seeds, and fruits and vegetables — and follow the recommendations below — I don’t believe it is necessary to keep close track of iron intake.

Iron from plants vs. iron from animals

To better understand what we need to do to ensure our bodies are getting enough iron, we first have to accept two facts about iron — painful as they are for vegetarians and vegans to hear:

There are two types of iron — heme, which is found in animal foods, and non-heme, which is from plants. It is true that heme iron (the kind from animals) is better absorbed than non-heme iron.

Vegetarians and vegans may have lower iron stores than omnivores.

But don’t fret your vegetarian brain over these issues. We’ll see that in fact it’s not all that difficult to get the iron you need on a plant-based diet.

As for #2, it’s important to note that while vegetarians have lower stores of iron than omnivores, they do not have higher rates of anemia. In the research, many vegetarians’ stores are “low-normal,” but this does not mean less than ideal! Actually, there’s some evidence that says low-normal iron stores are beneficial: improved insulin function and lower rates of heart disease and cancer.

How to get enough iron on a plant-based diet

You can start by making sure that you’re eating foods that contain substantial amounts of iron. Some of the best plant sources of iron include:

But here’s the key: It’s not how much iron you consume, but how well you absorb it.

So paying attention to make sure you’re absorbing your iron is just as important as making sure you’re taking in enough. And fortunately there is a lot you can do to increase the absorption of non-heme iron!

5 ways vegetarians and vegans can absorb more iron

1. The less you eat, the better it is absorbed.

Seriously! I know people who take one 15 milligram pill a day and think they are covered, but it doesn’t work that way. When consuming higher amounts of iron at one time, the percentage that our bodies absorb is actually lower than when your meal contains only a few milligrams. Plant-based foods may contain less iron than animal foods, but eating smaller amounts throughout the day is a great way to increase absorption.

2. Eat non-heme iron foods with vitamin C foods, and absorption can increase as much as five times.

Five times! Culturally these combinations are already happening: think beans and rice with salsa, falafel with tomatoes and hummus with lemon juice. The iron in beans, grains and seeds is better absorbed when combined with the vitamin-C found in fruits and vegetables. Bonus: some iron sources, like leafy greens, broccoli, and tomato sauce already contain vitamin-C.

3. Avoid coffee and tea when eating high-iron meals.

Coffee (even decaf!) and tea contain tannins that inhibit iron absorption. I recommend avoiding them an hour before or two hours after your meal.

4. Cast-iron skillets increase iron absorption.

The answer to the true or false question is true! Cooking with an old school cast-iron skillet increases the iron in your meal — especially when you cook a vitamin-C containing food in it.

Even better, a cast-iron skillet purchase puts you in the realm of official serious cook. I bought mine almost 10 years ago for $8 and it is one of my most valued possessions. (Yes, I’m that much of a food nerd that a skillet is one of my most valued possessions!)

5. It pains me to say this, but you may want to avoid spinach as an iron source.

Spinach contains oxalates that block absorption. Sucks, right? There is some disagreement in the research about this, but with all of those other iron-containing plant foods, why not try some new ones?

And for the record, even if you take an iron supplement, you should still follow the advice above. I recommend that if my clients take one, they break it in half and take half in the morning and half at night, always with meals or juice.

Iron doesn’t have to be a problem in a plant-based diet

Follow these principles, eating good sources of iron throughout the day and keeping up with the absorption principles above, and you’ll find that it’s not hard to get enough iron in your diet, even as a vegetarian or vegan.

All of that said, iron is one of the few nutrients where a deficiency both immediately affects your health and is detectable, so if you have any iron-deficiency symptoms I recommend getting blood work with your doctor. It is affordable, reliable and easy to interpret. And iron levels bounce back quickly when using the methods above or supplementation.

I’ll leave you with a fun fact about iron in plant-based diets (well, fun to a food nerd at least):

Some research shows that vegans have higher iron levels than vegetarians.

How?

The difference between vegetarians and vegans is eggs and dairy products, and the latter contain almost no iron. When someone goes from vegetarian to vegan they are replacing dairy products with plant-based ones, all of which contain some iron, therefore increasing the total iron in the diet.

With this information and a little effort you can get all of the iron you need from plants to be a healthy and strong vegetarian!

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I am below normal in Iron for the last 3 years if not 6. I noticed it after I had my first child 2008 years ago when my hair started falling out long after the normal post pregnant shedding. I test positive for ANA w/ no other symptoms, & am very low on the “normal” scale for thyroid. I have been diary free last 15 years and red meet free 10, and pescetarian only the last year and a half w/ eggs. I eat green smoothies for breakfast w/ kale, spinach, orange juice, flax, berries, 1/2 banana. Lunch/dinner is eggs, lentils, beans, rice, salsa, soups, raw veggies, apples, seasonal fruit, cabbage, potatoes, occasional tofu, mushrooms, eggplant, & fish. We mainly use cast Ion pans. I take an 18mg iron supplement every few days w/ a stools softener, otherwise even w/ a liquid meal once a day I might not have a movement for the day.
Dr. says because I don’t have skin discoloration or bald spots, my thinning hair (1/2 volume of before babies) is “normal hair loss” & I could take supplements if I wanted.
Help!

You may be malabsorbed so you are not getting the minerals from the food.
Also for hair loss – seaweed – esp kelp, and dulse , nori are excellent, also green drinks as in juices – celery, greens, that type of thing. Kelp helps the thyroid which affects the hair loss and calcium utilisation. this us typical story after pregnancy to lose ones hair because you are giving everything to the baby as nature favours the baby when you are pregnant not you, so minerals can be lost from your bones , connective tissue- which is why prolapses are common during or post pregnancy, and hair.
However its no use just taking these foods – because first you have to detox your gut so that you can restart the absorbtion AND utilisation in the body. Detox yourself with a fruit diet – All the best,

So since last I had my iron checked again and it went from 23 to 18 (below normal, anemic). So then my Dr. Agrees with me and says I should take (2) 65mm iron sulferus pills a day and get tested every 3 months. I’ve gone in twice and my level is at 54, out of a range of 23-300. Not middle yet. But! The curl in my hair is back to normal just working on volume.
I read recently if your iron level isn’t right for you, there will be loss no matter what. Your hair has a 5-6 year life expectancy and if your iron levels aren’t in the right place for you it cuts its life in half. Hope that helps someone else.

1. you might be sensitive to wheat, which can cause all the problems you mentioned.
2. try liquid natural iron supplement. works better then the pills.
3. avoid tofu and any soybeans products! especially if you have hormonal issues it’s really bad.
4. hair loss is related to calcium. find good resources for calcium. like almonds. check for vitamin D deficiency.
5. I should be a doctor 🙂

Rebecca, I’m interested in your update. I’m suffering from hair loss for years now. I’m also vegetarian so it seems to me there are not so many choices of iron rich foods. Please, I’m looking for any advice

Hair loss is a classic sign of Hypothyroidism. Get labs but not just TSH, Drs draw their conclusion on this Pituitary hormone. The test must include Free T3 and Free T4.. T3 needs to be in upper level and T4 in the middle. Tsh is almost worthless in diagnosing. Also start on Natural Thyroid, not Synthetic.

I’m sorry Lili, I don’t think you should be a doctor. Unfortunately the points you make do not apply to everyone. Liquid iron supplements do work better for me, but not for others I know. There has been so much research showing that tofu and soybean products do not affect your hormonal levels in any way (www.nutritionfacts.org) so blanket statements like that can be dangerous. I would not be as healthy a vegan as I am without tofu and tempeh, not to mention they can be delicious!
…and finally hair loss is not always related to calcium. I can be yes, but another blindly made blanket statement. I’m not a confrontational person I swear, and I’m sure your comment comes from a good place, but nutrition is not so black and white for everyone. Some things work for some and not for others. There are hundreds of factors to consider before giving someone sound advice. Let’s be a little more careful please.

HAVE YOUR DOCTOR CHECK YOUR FERRITIN LEVELS! I, too, suffered greatly. The symptom that I complained about was hair loss. My ob/gyn tested me for anemia, said I was “normal” & also quipped that I was “too pink to be anemic!” Well, 9 months later, I got my tired self to a dermatologist to look further into my thinning hair problem. She immediately asked if I was anemic. I said the ob/gyn said “no.” She asked if she had checked my ferritin levels (the amount of iron that your body stores) & proceeded to test my blood. When the results came back, I was DANGEROUSLY low! Normal is 40-60; my reading was 8!!! So, I researched & found a gynecologist recommended iron supplement (by Dr. Christiane Northrup) that was readily absorbed & did not cause uncomfortable side effects (i.e., constipation). Took the pills religiously for about a year & afterwards my levels were in a very healthy range! Turns out, my ob/gyn should have realized that my body had just not been able to ever “catch up” with all of the blood loss from my 4 or 5 years of menoraghia (extremely heavy periods), so it depleted my iron stores to an incredibly dangerous level. I don’t mean to bore you with this explanation, but it was a very big deal to me & if my story helps even one other reader to recover, then I will feel that my time typing this was not wasted!

Hi Mary P.! Thank you for your post! I have just read your great comment because I am having the same low FERRITIN level as you are: 8! I feel tired all the time and also short at breath and after trying with more veggies I have realized that I still have to find out the right amount and what veggies to eat to be able to live without iron supplements. Does not work yet with me! Please tell me the liquid iron-brand you are taking.
I am from Europe and various doctors keep prescribing to me the same- sugar coated pink pills incl. foliate: 256,30mg iron part and 0,35mg foliate part: “TARDYFERON-
FOL.” Thanks for your answer in advance!!! Gerta Hofer

Sounds like myself my ferritin levels are extremely low at a 10 and i feel off balance light headed. But yet all my lab’s are fine except my Ferritin levels. So i been taking something called Hemeplex from a health food store. Hopefully i can get my ferritin levels up.

Maybe cut out the eggs at mealtimes and just have them as a snack in between. They can inhibit iron absorption so even though your diet is great, there maybe some aspects to it that are not allowing your body to properly absorb the iron rich foods you’re eating.

This is great advice and definitely one of the first things everyone should try in the first instance to cure any ailment they have. The analogy I like to use is that if your car isn’t running properly, check that you haven’t put sand in the petrol tank!

Iron supplements should not be taken with food. Vitamin c does increase the absorption of many nutrients and is safe to take with iron, but it should be 1 hour before a meal or 2 hours after a meal. Same with calcium. Taking calcium with other vitamins will block them from being absorbed. That is why you will not find calcium in a multi vitamin and need to tak it at a separate time, preferably with vitamin D3 needed for absorption. 🙂 just helpful tips from your army nurse.

Hi, I am confused. This article says to take the iron supplement always with food or juice? I just learned that my Ferrin us 9 and I need to take the iron supplement. But, now not sure with or without food?

So this is probably an anomaly – but I am a vegan with HIGH iron. Higher than the normal range. I have seen a doctor about this and was told that it is not due to genetics, etc, but from diet. I am supposed to watch my iron intake for the next month and come back for a re-test. My doc was super vague about how to cut back and basically told me to Google it. If you guys have any suggestions on foods to eliminate/watch out for, a goal I should be shooting for each day, portion sizes of high iron foods or any thing else that you think would help – I would love to hear it!

Your doctor told you to… google it?!?! Lazy and negligent spring to mind. I would strongly recommend finding another doctor. Nutrition and tuh body is a science. You need medical and professional assistance. I am shocked and disgusted at this behaviour. Any doctor suggesting a patient googles their own treatkent should be struck off..

Wow this was a great article. My daughter is a vegetarian and always has low iron. I will make sure she sees this. My dad swears by cast iron pans and I am going to get myself one real soon. Thx for the info.

Great post! Training for an ultra marathon I have been able to maintain my iron levels with diet. Thank goodness! Iron supplements really screw up my system. B12…now that is another issue. Luckily though, those vitamins don’t cause as much havoc on my body.

Yeasts are really bad you don’t want them in your diets. They contribute to Candita , fungus and other things., Yeast and molds are the underlying cause of cancer. You don’t want yeasts in your diet. read the book sick and tired by Robert o young.

Hi Mia, that was a gentle rebuke 🙂 I don’t place any credence in the whole”yeastie beasties taking over the world” thing, but I can’t honestly say I don’t have any facts on my side: how did you come to your conclusion? Have you read any particular articles, books, or sites that proved this to be quackery? Or did I just misunderstand you and you just meant that nutritional yeast does not contribute to systemic yeast issues?

nutritional yeast is not your regular yeast, it’s somehow inactivated, I don’t really know the process but it is nutritional and contains B12 which you have to keep in mind if you’re vegan/vegetarian, and it does not feed you candida

Only some types of nutritional yeast are fortified with B12, so be sure to check the labels. Also, many almond milk brands as well as cereals are fortified with it. You usually will need to eat fortified foods OR take supplements, as B12 is not generally found in plant foods.

I had that issue, too. But I increased my sea-vegetable intake and it’s been…delicious! Seaweed paper for veggie sushi, kelp granules to season stir-fries, and miso soup with the seaweed strips. My taste buds had to get used to it at first, but now I love it dearly!

I have been vegetarian for several years and went vegan about 9 months ago. I had struggled with iron deficiency anemia for a few years, and tried pretty much all of the tips Matt offers. I’d tried taking iron supplements but couldn’t tolerate them. Finally, I stopped taking the proton pump inhibitor medication I had been on for GERD for several years (not long after going veg). Within a few months my anemia resolved and I have since been able to donate blood. It really is about the absorption. This is a known side effect of PPI’s but my doctor hadn’t believed that could be the problem. My advice is to keep that in mind if you’re having continuous problems and ruled out low intake. If your symptoms are mild enough or can be controlled another way, it might be worth discussing going off the PPI with your doctor. (Just give it a good few months trial as my blood tests still showed anemia after just 1 month off the drug. )

Women in my family are also prone to anemia. Very important that iron supplements are taken on a full stomach, and never take more than 25-30 mgs. a day. The real problem is that many brands sell these supplement pills in such high doses that taking a whole pill is actually unhealthy. My first go round with the supplements I had the same problem, I would get incredibly sick to my stomach after taking them, but after making adjustments I haven’t had any difficulty tolerating them. I also take a general B vitamin supplement (low dose, of course) and add amino acids to foods when I’m cooking (brewer’s or nutritional yeast). Been keeping up this regime 3 years now and my blood levels are right where they should be. I think being vegan has caused me to be much more aware of what I take and improved my health in general. When I ate meat, I never monitored my daily intake of anything.

Women in general are more susceptible to anemia do to menstruation. That’s why we require more iron in our diet and especially so when pregnant. Don’t see a doctor for nutritional deficiencies, see a registered dietitian. Doctors are only required to take one nutrition course and this is pre-med.

PPI’s = proton pump inhibitors reduce the production of H+ ions in the stomach necessary for changing the oxidation state of iron and facilitating the of absorbing of iron further along the GI tract. I also have been a vegetarian for 24 years with no evidence after the first few months of either B12 or iron deficiency. Also taking 500mg of vitamin C twice daily helps the absorbing of iron along with your green diet. Fresh/cooked kale is another high source of iron. Quinoa is another good source, but purchasing this item causes the cost for Andean Indians quinoa to go up making it economically too expensive for them despite this is the region where it is primarily raised. Andean Indians have the highest level of Iron deficiency in this hemisphere, and the highest incidence of iron deficiency in Latin Americas; too bad because it is not difficult to grow quinoa there.

As a new vegetarian (since January) it is always helpful to me to have reliable sources of info and articles like this. One of the reasons I went vegetarian was for my health, and I want to make sure I am doing it the right way. Thank you for this and keep these articles coming!

Thank you for this article. I’ve recently discovered that half of the girls on the high school x-c team are on iron supplements. My daughter is mostly vegan and seems to be fine, she places in the top ten usually, but I’m wondering if I should get her iron checked anyway? Is it true that dairy and soy block iron absorption? I will definitely be buying a cast iron skillet too!

I’m not a vegetarian but still took some great points from this. I was iron deficient when I was a vegetarian but part of the problem was my gluten intolerance and me not absorbing all the nutrients from foods. When I nixed the gluten and rounded out my diet more me levels came back to normal.

A little tip: if you like cooking with a cast iron skillet, try to find an old (pre 1970s) Griswold Skillet, from when they were still made in Erie. I bought one on ebay to replace the modern one I had been using for several years, and it is in another league. Lighter, smoother, holds its seasoning better. They are a bit pricey on ebay, but way worth it. You also might luck into one for almost nothing at a garage sale, since a lot of people no longer use them.

Jody, That is very interesting info about the Griswold Skillet. You said that they hold their seasoning better. Do they hold their seasoning even when used to cook veggies? I found with my cast iron skillet, which is not a Griswold, that if I only use it to fry with and never put foods with a high moisture content, then it keeps it’s seasoning better. However, this article about iron says to cook foods with vitamin C in cast iron. That would probably be tomatoes and other veggies. Any thoughts?

Seems like the 2 biggest things to avoid are tomatoes and boiling water. I stir-fry veggies in my skillet all the time with no problems. The Griswold is really much better than the newer one I used to cook with.

Thanks for the information. I have severe iron-deficiency anemia and have to get IV treatments. Regarding the vegan/vegetarian iron differences, calcium can also prevent absorption as can fiber and diet drinks containing artificial sweetners. Processed soy is iffy (it is not good to have processed soy for people with breast cancer or thyroid issues). Any suggestions for how to stomach Blackstrap molasses?

You got it backwards What happens with cook spinach is the oxalates change form. this is a negative eat it raw the way nature intended. the minerals change when the food is cooked( inorganic minerals body doesn’t recognize it electrical chargelost life force gone

As a vegetarian (nearly-vegan) who struggles to get even 25% of the daily recommended intake of iron, I was shocked to get blood work back recently that showed my iron levels were OFF THE CHARTS (150% of the recommended level with a 300% level of saturation). I believe it’s because my iron sources are plant-based and proves that it’s quality over quantity!

I have been vegan the past 5 months and recently finished a marathon– I did not do as well as hoped. Legs felt weak and tired. Long story but…. I have also felt lightheaded the past two days. Wondering if its low iron???

Doesn’t hurt to get your blood counts checked, but are you sure you took in enough carbs? I’ve noticed an enormous difference on my long training runs when I get close to the recommended amount vs when I don’t. I’ve been told 30-60 grams/hour of exercise for long runs, shoot for 50 on average, from whatever source. If I stick to that I feel a ton better and recover so much more quickly. If you’re an old hand at distance running and all that is covered, and your training was up to snuff, then I would think it is definitely worth examining the rest of your diet and making sure there are no underlying issues. Good luck!

Oh, also worth noting, I have read that distance running (or probably any intensive athletic endeavor) burns through red cells so you should make sure you get lots of iron afterward. I usually try to make sure I’m getting lots of dark leafy greens and such all the time, but especially after challenging runs.

I had been a vegetarian for a long time when I went through a volunteer firefighter academy. I struggled with the physical aspects despite being a very active and strong woman. I got my iron levels tested. LOW.
I tried the spinach route, didn’t do too much. I went back to consuming a little meat now and then.

Now, I use blackstrap molasses from time to time and, I also use spinach. If you cook your spinach, even lightly, the oxalic acid is not as much of a problem. I believe it becomes something to worry about if you eat huge quantities and eat it raw.

What have you heard? Thanks for the tips on the cast iron. I think I have one from a passed relative…I need to find it!

There is a condition called Hemochromatosis that results in too much iron being absorbed from the gastrointestinal tract.

There are two forms of hemochromatosis: primary and secondary.

Primary hemochromatosis is usually caused by a specific genetic problem that causes too much iron to be absorbed. When people with this condition have too much iron in their diet, the extra iron is absorbed in the gastrointestinal tract and builds up in the body tissues, particularly the liver. The result is liver swelling. Primary hemochromatosis is the most common genetic disorder in the United States, affecting an estimated 1 of every 200 to 300 Americans.

Symptoms are often very simular to iron defiency, so getting tested before taking iron supplements is a good idea.Blood tests may help make the diagnosis. Tests may include:
Serum ferritin (high)
Serum iron (high)
Percentage of transferrin saturation (high)

If you are diagnosed with hemochromatosis, you should follow a special diet to reduce how much iron is absorbed from your diet. You Should avoid iron pills or vitamins containing iron, vitamin supplements, iron cookware, or fortified processed foods such as 100% iron breakfast cereals.

Love my cast iron cookware! I was anemic growing up and once I went vegetarian (in my early teens), but haven’t had any issues with iron as a vegan (even through three vegan pregnancies). We use blackstrap molasses as our main sweetener and love the legumes and leafy greens. Great post.

Thank you for including the part about spinach. It irks me when it is considered a source high in iron, since it isn’t truly absorbed well. Best to eat other greens for iron, not to dis spinach! It’s great in smoothies too!

Actually, the type of calcium and phosphate found in milk bind to iron and prevent its absorption… there’s been some amount of research on this topic, and it seems the most likely cause of vegans having less iron deficiencies than vegetarians.

Supplements have worked fine for me. I used to be vehemently opposed to them, but after starting to use them during my pregnancy, I’ve found they do help, and it’s easy. I never have any problem donating blood now, and I used to all the time, even when I ate meat. I think some of the constipation issues aren’t so much a concern if you have a plant based diet.

I had a pre-op physical for joint surgery a couple of months ago; my doctor was alarmed because I have a resting heart rate of 48 and I was at the very low end of normal for hematocrit (I’m a 55 year old female). She wouldn’t listen to my explanation that I’m a vegetarian and in very good shape; she wanted an echo prior to anesthesia (gee, normal!) and insists that I need a colonoscopy to assess for blood loss. It’s kind of sad that being somewhat athletic is seen as abnormal…..

I was researching iron recently as a reader of my blog was interested. One interesting thing that I found, which you alude to above, is that omnivores are actually at risk of iron overload. In fact iron-overload is on the rise in the US and may even be more prevalent than anemia.

The good news that a plant based diet doesn’t expose you to the risk of iron overload as non-heme iron uptake is better regulated. You only absorb what you need.

GREAT article ! I wonder about liquid Iron supplements ? I had Gastric Bypass a year ago and one of the issues is how I now absorb the nutrients I need from foods. I take a Liquid Iron supplement ( not as regularly as I should. ) This post just reminded me that I need to be more consistent and get my blood work done. Thank you for the great info!

I have been a vegetarian for over 8 years, I never used to take iron supplements, then I ended up in the cardiac ICU with a heart rate of 25! I was so anemic that a simple cold virus had taken me down to almost dying. I was in there for 5 days. Please eat greens and try to get iron from food, but at least take a multi vitamin , like prenatal ones for example,with extra iron, you might be saving your life.!

My iron tested low when I first went vegan. I bought some organic, unsulphured blackstrap molasses from my local co-op and began taking two to three tablespoons daily. The next time I tested, my levels were fine.

Elizabeth, I dissolve mine in heated rice milk for a creamy, almost chocolaty drink. Goes down easy that way.

I am 18 and have been vegetarian for almost 11 years now. In the last few weeks I have been having terrible faint turns and after a blood test have discovered that my iron levels are very low. I am now taking the iron supplement “Ferrous fumarate”.

I was hoping someone might be able to give me some idea as to why after 11 years of a healthy vegetarian diet it is only now that my iron levels have gone so low.

Sarah, I’m guessing it’s an absorption issue…definitely don’t know. But what I do know is that you can get iron transfusions (once a week for 4-8 weeks) and should be covered by your insurance. They made me feel so much better vERY quickly. Also, I’ve never had luck with iron pills, but liquid Floradix Iron + Herbs has been quite helpful in the past. Good luck.
p.s.
I have never been once to munch on ice, but a few years back, I suddenly couldn’t get enough. I was either crushing it in my blender or hitting up every drive-thru for their small-cubed ice. It turns out that this is a symptom common with anemia. (and yes, my numbers turned out to be very low then.)

Oh my gosh – the ice craving thing has been a curious occurrence for me lately, too. I constantly crave it and love that I can get it anytime (read ‘all-the-time’) from our fridge door. Just had blood drawn last week and got the results today – low iron. I’m a vegetarian. I think I’ll try the blackstrap molasses route for awhile and see how that works; like the idea of warming it up in some nut/soy milk for a pleasant drink.

I have been vegetarian for 8 years and mostly vegan for 1 year. My diet is very healthy and includes a variety of fruit, veggies, and grains. However, I was having terrible symptoms this year and was diagnosed with extremely low ferritin levels after a blood test. Despite my healthy diet, I was suffering big time from low iron and now have to supplement. I think everyone should pay close attention to their own body and get regular check ups, and not necessarily think that eating a varied, healthy diet will keep them safe from everything.

I’ve been a vegetarian for 12 years and there are things in this article I never even knew! Thanks so much for taking the time to write about this. It gave me some good ideas (especially the part about taking half an iron tablet), and it’s good advice for anyone worrying about anemia. So glad I found this!

Good info. About a year ago I went (mostly) vegan (I am not always 100% loyal) from previously having a regular omnivorous diet… and comparing my blood labs from a year ago to last week I noticed a big drop in my iron and a small one in my calcium- I eat lots of beans, grains and veggies, so it must be an absorption issue? I do suffer from constant fatigue- but that has always been true so I don’t think its from that change…On the plus side- my Cholesterol also dropped a ton!

Dr. Barnard had a new book Power Foods for the Brain. He says that iron from cookware is not good for our bodies. It can oxidize in the body, just like your cast iron skillet gets rusty when it gets wet. He thinks we should cook in stainless steel. I haven’t read the book but I watched him talk about it on tv.http://www.nealbarnard.org/

The truth is that iron comes in a ferrous and a ferric form. Our bodies can not assimilate the iron (ferric) from cast iron cookware. This means that iron from cast iron cookware is not bioavailable and it has no value to our bodies at the cellular level. In fact, it can be very harmful to people who are allergic to heavy metals and it can lead to auto immune problems.
Bioavailability – The degree and rate at which a substance (as a drug) is absorbed into a living system or is made available at the site of physiological activity.

What’s the safest cookware? Not Non-stick Cookware

Nonstick cookware’s advantages don’t include the toxic gases and chemicals that it can release.
By Vanessa Vadim
Fri, May 08 2009 at 8:36 PM EST

1. “Metals carry a heavy burden of resource extraction, processing and manufacturing. Mining is a dirty and destructive process, and the manufacturing of complex, multiple-metal cookware is energy-intensive. In 2004, the metal mining industry was ranked as the nation’s worst toxic polluter by the EPA. Most metals can be recycled, but the mixing of elements (stainless coated copper, for example) can negate that quality. Coatings and nonstick linings break down with use and time, so these pans are short-lived”.

Hi Matt, Ive recently had my iron and B12 levels tested as a previous lacto ovo (been vegan for 2day at that stage) and i had 21/30 (very good) iron levels and 637 for my B12 score. Ive run for months and never taken B12 supplement or injection or lozenger. Im hoping with just some Marmite (B12 fortified) and nutritional yeast in the daily/most days diet- that itll be fine without having to supplement additionally 🙂 Cheers,
ZAC

I am a midwife and a vegetarian. I have found that the form of iron supplement makes a big difference in how well it is absorbed and tolerated. Lots of iron pills are ferrous sulfate and they can cause nausea and constipation. Ferrous fumerate or ferrous gluconate are more easily absorbed. Shaklee has a good one that has vitamin C with it. Another good one is Floradix with is more expensive but works really well and quickly. It has herbs with it as well and come in a liquid form which also improves absorption and comes in a pill form if you like that better. The pills are cheaper. I hope this helps someone!

Matt I love your Vegan article but you are wrong about cooking in cast iron. Throw the cookware out. Cast Iron Cookware – The Myth The truth is that iron comes in a ferrous and a ferric form. Our bodies can not assimilate the iron (ferric) from cast iron cookware. This means that iron from cast iron cookware is not bioavailable and it has no value to our bodies at the cellular level. In fact, it can be very harmful to people who are allergic to heavy metals and it can lead to auto immune problems. Bioavailability – The degree and rate at which a substance (as a drug) is absorbed into a living system or is made available at the site of physiological activity.

You’re absolutely right The body cannot absorb inorganic minerals They have to be processed through the plant kingdom to become bioavailable All you are taking it is heavy metals which will be stored in your joints causing arthritis and pain

I believe in a healthy cooking, healthy eating, a healthy body and a healthy environment. The manufacturing of metal cookware is not healthy for the worker or the environment? Have you ever been to a steel mill or a foundry? I worked for Corning Glass Works for 23 years and I now own my own ceramic company. Food is better for you and tastes better when cooked in ceramics. Plus the manufacturing of ceramic causes no pollution. 100% Ceramic Cookware is changing how America eats – one home at a time.

I am so grateful for this article. I can now begin my road to recovery!!!! I suffered for many years with being overly tired. I had blood work done but I was told everything was normal. I don’t blame the doctor’s though, they did their part to assist. But now I can place a name to enigma. Thank you so much!!!

This shouldn’t be used as an excuse for people suspecting iron deficiency anemia to see a doctor and have a blood test, though!

I have had iron deficiency since long before I became vegan. After a year of veganism and supplementation of iron, my deficiency was gone. This was 3 years ago, however, and nowadays I feel okay but am not sure whether my iron levels are high enough.

A plant-based diet is great, but if a person feels like they may be lacking something, he or she should seek testing. It isn’t always based on diet, as some people just absorb more iron than others.

I read about an advantage for plant-based iron:
Another difference between getting iron from plant foods compared to animal foods, is that the body will only absorb iron from plants if it has a need for iron. However, iron from animal foods is always absorbed, so that the body absorbs iron even when it has enough (or too much) iron already. I have read that too much iron can be dangerous too. If so, it is safer to get your iron from plan foods than from animal foods. People who ear large quantities of meat, liver etc might get iron overload.

Great information! I’m vegetarian (not vegan – yet), and get asked about protein all the time, when what I’m really worried about is iron and B12. I had never had a problem with these two nutrients until I became pregnant, and then became deficient in both. Any recommendations for a pregnant vegan on increasing the intake of these nutrients so I don’t end up deficient again? (currently prego again). Again not yet vegan, just vegetarian, but trying to limit animal products at this stage.

Before I was even a vegetarian I had low iron levels and I only knew that from giving blood. Well, I was not always allowed to give blood because my iron levels were too low to give blood. Now I have not given blood in about two years because I would keep trying to give and when they tested it for iron levels they said it was too low to give so I stopped. But now that I eat a great number of the foods that were listed of the foods that are high in iron, I feel as though I should give giving blood another chance because after all it is saving someones life.

Thank you for this article. I am a 16 year old female, and recently went vegan about a year ago. I was vegetarian for about a year before that. I noticed my hair thinning about 5 months ago, and went to the doc to get some bloodwork. Come to find out I am low on iron, but not anemic. It’s incredibly strange, I have so much energy, ran 4 miles a day in the summer, but my hair continues to thin. I don’t even notice the hair falling out, it’s just gradually gotten thinner. I follow all of the steps above, I eat a wide variety of vegan food, fet plenty of vit c for absorbtion, and stay away from coffee, tea, and alcohol. I even supplement. My levels have doubled from 12 to 25 in a single month, but my hair continues to thin. Do you think it is just a reaction to my diet change?

Marissa, I was reading that ferritin levels need to be above 40 to see a stop of hair loss. Hopefully you’ve achieved that, since you posted this over a year ago 🙂 But just in case it can help someone else…
I’m fighting back from severe iron deficiency that left my ferritin levels at 8! I’m at 30 now with 3 months of supplementation with chelated iron (which doesn’t seem to upset my stomach in any way)…can’t wait to get over 40 and have my hair recover!

I was actually concerned with the heme/non-heme issue when changing from vegetarian to vegan a few months ago. I was already aware of the fact that I had to stop with coffee (and tea, BTW) an hour before and after eating: I have a reminder in my all my agendas to mark when I have to stop with the stuff and start again).

I will have to add spinach to the list, LOL.

I am so happy to know that vegans are actually less affected by this problem 🙂

I came across this article when I was looking for ammunition! My husband thinks I’m doing my body a great disservice by being meat-free – specifically with the issue of iron. So now I have this to back my argument! Thank you 🙂

Good article. I do disagree about oxalates based on everything I’ve read. I think we should trust in plants and as long as we’re eating a variety of them, we should be fine. Plus, cooking destroys those acids anyway.
About the dairy, I also wanted to add that it isn’t just that vegans replace dairy and eggs with plant foods which contain iron, but also that the dairy is fortified with calcium and high calcium intake decreases iron absorption when consumed together. So if someone’s putting calcium rich cheese sauce over their veggies or drinking dairy milk with their salads, it’s going to interfere with iron absorption.

I also try to avoid wine with meals due to it interfering with certain mineral absorption. And if I take a magnesium supplement once in a while, I always make sure to do so separate from meals as it competes with iron.

Good info to add to my research. I am a new vegeterian (lacto-ovo) for moral and health reasons since three weeks ago and take a liquid multivitamin and will supplement soon with an iron supplement. I had little knowledge about how other vitamins assist and interact with other vitamins, specifically the vitamin C and iron absorption. Good to know! May go vegan in the future soon but I love my eggs and cheese so much.

I have been a vegetarian since I was five years old. I take a daily vitamin and a 65mg iron pill with vitamin C almost everyday when it doesn’t hurt my stomach. I’ve been exhausted for years and I am slightly above anemia stage from time to time. I recently started donating plasma and get denied off and on. It is never consistent. I focus on nuts, beans and different greens and hate tofu. I incorporate vitamin C and the other tips mentioned above. Any other ideas? Please and thank you!

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